If you want to know how to get sliced and diced, you've come to the right source. Learn how Kizzito Ejam turns his muscle gains into shredded beef with no loss of strength or power.
My diet plan for leaning out is pretty much the same with a few adjustments. I cut carbs to about 50 grams a day, starting a week out from a shoot, and zero carbs the last 2 days before a shoot.
Also, because I consume so much water on a daily basis, One week out I cut to drink about a half a liter a day and little to none the last 3 days prior.
I keep my protein intake the same and cut fats to about 25 grams. I also keep my fats before 12 p.m.
- Calories: About 1625
- Protein: 300g
- Carbs: 50g
- Fats: 25g
My weight training stays the same during my leaning out phase. But my cardio changes. I actually don't do cardio a week before a shoot. The reason is because I do so much already, I tend to hold subcutaneous water. So stopping cardio helps me to flush it all out. However, I switch my cardio to anaerobic aerobic exercises. High rep weight training.
My supplements for Leaning are as follows: BCAA's, Whey protein, Glutamine, L-carnitine, CLA, Flax seed oil
These supplement are already a staple in my daily regimen. But I do make some minor adjustment. For example. Prior to my morning workout session I increase my BCAA's to 10 grams. And 5 grams a post.
Pre AM session. 10 grams BCAA's, CLA, 30 grams of Whey protein Post AM session. 5 grams BCAA's, Whey protein 50 grams, 5-10 grams of Glutamine, Flax seed oil
Later in the Day I take L-carnitine to help metabolize fat for energy.